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2017-2018 Competitive workouts (Roswell & Alpharetta, GA)

These practices are written for the competitive USMS swimmers that meet at the Swim Atlanta pool in Roswell at noon.

If you feel you're not in the shape that you once were, come anyway. If you can't make every practice, that's fine. If you have to come late or get out early, that's fine. If you don't want to compete, then you are in the majority because most don't. If you can make every entire practice and you do want to compete, that's great too.

Not all of the swimmers do the intervals listed below. They scale the intervals or repeats as needed.

IMO by round: The stroke for first round of a set should be fly, second round should be back, etc

RIM or RIMO: Reverse IM or Reverse IM order

FRIM: IM except replace the fly with free

UW: underwater

BC4: Breathe every 4

CH: Choice

Str: Stroke. Usually not freestyle.

V-Sprint: #1 as fast/easy, #2 as easy/fast, #3 as easy, #4 as fast

[Square brackets] - These are notes on my own performance. For example, [:28] means I was holding :28.

Each post consists of the practices for an entire week.

Note that extra spacing between portions of the practice indicates that we took a break. For example, the following would indicate taking an unspecified amount of rest after the first 5 100's on 1:20 before moving on to the next 5 100's on 1:15.

5x100 1:20

5x100 1:15

Whereas, the lack of extra spacing in the following example means that we swam everything straight through with no break after the first 5 100's.

5x100 1:20
5x100 1:15

But sometimes I might designate rest between portions as follows:

5x100 1:20
:60 rest
5x100 1:15

If you reference my performances (designated by square brackets), note that I am a relatively slow kicker and that my best races are 50, 100, & 200 Freestyle and 50 & 100 Fly.